salmon lavash wrap

Salmon Lavash Wrap

By Nutrition, Recipes

This salmon lavash wrap makes for a great breakfast, lunch, or light meal—and you can substitute the cream cheese for avocado for a dairy-free alternative.


8 oz. smoked salmon

1/2 cup cream cheese (plain or herbed)
-or-one mashed avocado

1 cucumber, sliced

fresh spinach

4 slices of lavash bread

1. Spread two tablespoons of cream cheese (or mashed avocado) over each slice of lavash bread
2. Add cucumber slices, spinach, and two ounces of smoked salmon to each slice
3. Roll up, cut in half, and enjoy

hot apple cider

Hot Apple Cider

By Nutrition, Recipes

Made from fresh apples in a slower cooker!  Add citrus and cinnamon for a naturally sweet and spicy treat for a winter night!


10 fresh organic apples

1 orange

2 cinnamon sticks

Dash of ground nutmeg

Dash of ground cloves (or 4 whole)

1 gallon water

  1. Cut apples into slices and place them in the slow cooker.
  2. Wash orange, cut into eight slices and add to slow cooker
  3. Add spices
  4. Pour water into the slow cooker and turn on low for 6-8 hours.
  5. Strain out apples, oranges, and spices.
  6. Serve hot or cold
Dark Chocolate Almond Butter

Dark Chocolate Almond Butter

By Nutrition, Recipes

The average American consumes about 12 pounds of chocolate each year, and over $75 billion is spent annually worldwide on chocolate. With all this chocolate-eating, only dark chocolate has health benefits. The secret ingredient that makes chocolate healthy is cacao.  Packed with high omega’s, healthy chemicals like flavonoids and theobromine, making it a disease killing machine. It takes approximately 400 cacao beans to make one pound of chocolate.

5 Health Benefits of Dark Chocolate

  • Improves Heart Health
  • Great for Memory
  • Helps lower blood pressure
  • Rich in antioxidants including vitamins, minerals and phytochemical
  • Protects the body from disease

Give Dark Chocolate a try with this Dark Chocolate Almond Butter recipe!  It is a fun twist on a classic!


2 cups sprouted almonds (or dry roasted almonds)

3.5 ounce dark chocolate bar, minimum 72% cacao

2 tsp coconut oil

½ tsp sea salt

coconut sugar, to taste

  1. In a small saucepan or double boiler, melt the dark chocolate and coconut oil. Set aside.
  2. In a food processor, add almonds and pulse until almonds are a fine meal. Turn on the food processor to high until the almonds begin to break down into a butter consistency.
  3. Add in melted chocolate mixture and sea salt and continue processing until a smooth creamy texture is achieved.
  4. If desiring more sweetness, add in coconut sugar one teaspoon at a time.
  5. Pour in jars and serve immediately or store in the refrigerator.

Recipe and photo from

Kale Cabbage & Quinoa Salad Recipe

Kale, Red Cabbage, and Quinoa Salad

By Nutrition, Recipes

This kale, red cabbage, and quinoa salad makes a delicious healthy side dish, or can be served on its own for a light meal!


2 cups cooked quinoa (see below)

1 bunch of curly-leaf kale, washed and chopped (approx. 6 cups)

2 cups shredded red cabbage (packaged or thinly sliced from a small head)

4-6 scallions, chopped (light and dark green parts only, unless you want a stronger onion flavor)

¼ cup slivered or sliced almonds, toasted


5 tablespoons balsamic vinegar

½ cup vegetable or olive oil

1 teaspoon kosher salt

¾ teaspoon black pepper

2 teaspoons sugar

To cook quinoa, add 1 cup raw quinoa seeds to a microwavable bowl. Add ½ teaspoon kosher salt and 2 cups water. Cover and microwave for 10-15 minutes, or until all liquid has been absorbed. Remove bowl from microwave (bowl will be hot) and cover with plastic wrap to rest/finish steaming. Fluff with a fork like you would rice or couscous.

To toast almonds in a toaster oven, line a small pan with foil. Add nuts in a single layer and bake at 275 for 5 minutes or until lightly golden. To toast over the stove, add nuts to a skillet and cook over medium-low heat until lightly golden. For both methods, watch closely as nuts can burn quickly. (I toast a cup or more of nuts at a time and save the rest for snacking or adding to oatmeal.)

Strip thick stems from the kale and wash and dry the leaves. (A lettuce spinner works well for this.) Chop and add to a large salad bowl. Add shredded red cabbage, scallions, cooked and cooled quinoa and toasted almonds.

To make dressing, add all dressing ingredients to a jar. Fasten lid and shake vigorously.

Toss with dressing (to taste) and serve.
Leftover dressed salad will keep for at least a day, covered and refrigerated.

Serves 10-12 as a side salad or 6 as a main meal

Leftover Turkey Breakfast Frittata

Leftover Turkey Breakfast Frittata

By Nutrition, Recipes

Not sure what to do with all of that leftover turkey coming your way in a few weeks?  Here is a great recipe for a delicious turkey breakfast!


8 large eggs

½ c. milk

1 tsp. Kosher salt

½ tsp. Freshly ground pepper

2 c. sweet potatoes

2 tbsp. olive oil

2 c. firmly packed chopped kale

½ small red onion

2 clove garlic

1 c. cooked turkey shredded or cubed

3 oz. goat cheese

Preheat oven to 350°F.

Whisk together eggs, milk, salt, and pepper.

Sauté sweet potatoes in 1 tablespoon hot oil in a 10-inch ovenproof nonstick skillet over medium heat 8 to 10 minutes or until potatoes are tender and golden; remove and keep warm. Sauté kale, onion, and garlic in remaining 1 tablespoon oil – 3 to 4 minutes or until kale is wilted and tender. Stir in turkey, then potatoes. Pour egg mixture evenly over cooked veggies and turkey, and cook three more minutes. Sprinkle egg mixture with goat cheese.

Bake at 350°F for 10 to 14 minutes or until set.

Photo by Romulo Yanes

Roasted Kale & Butternut Squash

By Nutrition, Recipes

Another fall favorite for seasonal fall farmer’s market finds!


1 1/2 pounds butternut squash cubes

4 tablespoons olive oil

3/4 teaspoon salt

1/2 teaspoon freshly ground black pepper

8 packed cups chopped kale

1 teaspoon chopped fresh oregano

1 can (15 oz) butter beans, drained and rinsed

1 pkg (8.8 oz) heat-and-eat white rice

2 ounces feta cheese, crumbled (1/2 cup)

2 tablespoons bottled balsamic glaze

Heat oven to 450°F . Toss squash on a sheet pan with 2 tbsp oil, 1/2 tsp salt, and 1/4 tsp pepper. Spread in a single layer and roast 20 to 25 minutes. Meanwhile, in an extra-large bowl, toss kale with 2 tbsp oil, 1/4 tsp each salt and pepper and the oregano. Stir in butter beans. Stir squash and push to one side of the pan. Add kale-bean mixture to the other side, mounding slightly. Roast 15 minutes. Microwave rice per package directions. Transfer kale, beans and squash to a large bowl; gently stir in rice and crumbled feta. Drizzle with balsamic glaze and toss. Serve warm.

Recipe and photo credit:

Recipe: Butternut Squash Soup

Butternut Squash Soup

By Nutrition, Recipes

Fall is finally here! And your local markets are filled with an array of delicious fall squashes.  This Butternut Squash Soup would make the perfect intro to your Thanksgiving holiday feast, but is equally suited to a weeknight meal!



2 tablespoons extra-virgin olive oil

1 carrot, diced

1 celery stalk, diced

1 onion, diced

4 cups cubed butternut squash, fresh or frozen

1/2 teaspoon chopped fresh thyme

4 cups low-sodium chicken broth

1/2 teaspoon fine sea salt

1/2 teaspoon ground black pepper

Optional: toasted pumpkin seeds and outer leaves from brussels sprouts

Heat oil in a large soup pot over medium heat. Add carrot, celery, and onion. Cook until vegetables have begun to soften and onion turns translucent 3 to 4 minutes. Stir in butternut squash, thyme, chicken broth, salt, and pepper. Bring to a boil, reduce heat and simmer until squash is fork-tender, about 30 minutes. Use an immersion blender to purée soup, or to use an upright blender, let the soup cool slightly and carefully purée in batches.

Top with toasted pumpkin seeds and brussels sprout leaves as desired.

Cozy Black Bean Soup

Cozy Black Bean Soup

By Nutrition, Recipes

The cooler evenings are upon us, calling for a warm and cozy meal.  Enjoy this quick and easy vegetarian recipe for Black Bean Soup (original recipe from Veggie Inspired).


1 medium onion (diced)
2 cloves garlic (minced)
1 tsp cumin
1/2 tsp dried oregano
1/2 tsp smoked paprika
1/2 tsp salt
1 red bell pepper (diced)
4 cups cooked black beans (or about 3 cans, rinsed and drained)
14.5 oz can diced tomatoes
3-4 cups vegetable broth

Garnish/Toppings, use what you like:

Diced avocado
Sliced green onion
Chopped tomato
Fresh lime juice
Sriracha sauce
Crushed tortilla chips
Chopped cilantro
Vegan sour cream

  1. In a soup pot over medium heat, sauté the onion, garlic and red bell pepper in 1/4 cup water until softened, about 5-6 minutes. Add water as necessary to prevent sticking.
  2. Add the cumin, oregano, smoked paprika, and salt and sauté another minute or two until the spices are fragrant.
  3. Add black beans, tomatoes and vegetable broth. (Start with 3 cups of broth, you can add more later if you like a thinner soup). Bring to a boil. Reduce heat to medium-low and simmer 15-20 minutes.
  4. Using an immersion blender, puree as much as the soup as you like (I do about 1/2). Alternately, you can carefully transfer 1/2 of the soup to a blender, purée, and add back to the pot. Add the other cup of broth if you like a thinner soup.
  5. Serve hot with the toppings of your choice.
Bone Broth: Benefits & Recipe

Bone Broth: Benefits and Recipe

By Nutrition, Recipes
In the last few years, bone broth has become very popular.  There are also many different products that have come out using bone broth.  The preparation of bone broth is what makes it a superfood.  Bone broth’s real benefits come from simmering the bones for up to 72 hours which allows the marrow to be cooked down and the minerals to be released.

Benefits of Bone Broth

1.  Joint Health

Bones actually give the body 50% of its protein.  The collagen from the bones, tendons, and ligaments are broken down in the cooking process and turn into gelatin which is actually a protein.  Gelatin contains several amino acids that help rebuild our connective tissue, especially our tendons and ligaments.  This is why people that have arthritis start feeling less pain once they boost their intake of bone broth because as we maintain the connective tissue in our body we reduce the risk of aching joints.

Glycosaminoglycans (GAGs) best known as glucosamine is a family carbohydrate found in bone broth, which thousands of people take every day as a joint health supplement.  A recent study showed that chicken collagen dramatically improved the symptoms with rheumatoid arthritis.

The minerals such as calcium, magnesium, phosphorus, and potassium are crucial to help strengthen our bones and reduce osteoporosis.

2.  Gut Health

Glycine, an amino acid in bone broth helps to reduce symptoms of acid reflux.  Contrary to what you might think, acid reflux is actually caused by a lack of stomach acid which makes digesting food difficult.  Glutamine, another amino acid found in bone broth, is a natural remedy for “leaky gut syndrome”, which basically means the lining of your intestines are not working properly and can set off a number of autoimmune issues.

3.  Immune Health

The marrow in bone broth is extremely rich in nutrients.  It helps immune function, especially for colds and flu. Bone broth also contains a variety of valuable nutrients in a form your body can easily absorb.


2 pounds bones

1 gallon water

1 small piece peeled ginger

1 onion

2 large carrots (if from an organic source, you can rough chop and dont need to peel)

2 celery stalks, rough chopped

salt, pepper, and spices to taste

How to Make Bone Broth

The best bones to choose for making bone broth are the ones with the most marrow.  Depending on the bones, I recommend simmering the broth for 8-48 hours. I usually like to rinse my bones with vinegar to minimize the strong bony taste.

  • Place bones in a large stockpot and cover with water.
  • Roughly chop the vegetables and add them to the stockpot. Bring to a rolling boil and then lower to a simmer.
  • For beef broth, simmer for 48 hours, for chicken broth, simmer for 24 hours, for fish broth, simmer for 8 hours.
  • Allow to cool slightly and strain. Store in an airtight Mason jar or freeze until ready to use.
Recipe: Avocado Tuna Salad

Avocado Tuna Salad

By Recipes

A refreshing new approach to Tuna Salad.


3 small cans of tuna in oil, drained and flaked

1 English cucumber, sliced

2 large avocados, peeled, pitted & sliced

1 small/medium red onion, thinly sliced

½ small bunch of cilantro (1/4 cup chopped)

2 Tbsp lemon juice, freshly squeezed

2 Tbsp extra virgin olive oil

1 tsp sea salt, or to taste

⅛ tsp black pepper

In a large salad bowl, combine: sliced cucumber, sliced avocado, thinly sliced red onion, drained tuna, and ¼ cup cilantro

Drizzle salad ingredients with 2 Tbsp lemon juice, 2 Tbsp olive oil, 1 tsp salt, and ⅛ tsp black pepper.

Toss to combine and serve.